SMR will start on Monday, January 10, and I will add dumbbell flyes to the routine.
CIRCUIT A (1X):
20-rep squat
Pullovers
2 min rest
CIRCUIT B (3X):
Dips
1 min rest
Pullups
1 min rest
Flyes
1 min rest
Incline situps
2 min rest
Train grip on off days.
Thursday, December 30, 2010
Wednesday, December 29, 2010
Gym regimen - December 2010
A2: Chest and Calves
(WEDNESDAY): 50+ mins
96.5kg, BMI 27.5
Warmup: bench press, jumping jacks, stretching
CIRCUIT:
Bench press: 12, 9, 7*, 6* @ 70kg, 80kg, 90kg, 95kg
[Spotter helped me with, let's say, up to two-thirds of my 3rd and 4th sets. Too hands on: I think a spotter shouldn't touch anything until you say the word. Even so, felt good to be back on the bench: good pump, no shoulder pain.]
Alternating seated calf raise: 36, 36, 36, 30 @ 45kg, 50kg, 55kg, 60kg
CIRCUIT:
Cable crossover: 16, 12, 10, 8 @ 31.5kg, 36.5kg, 41.5kg, 45.5kg
Stair machine: 2 mins, 2 mins, 2 mins
CIRCUIT:
Dumbbell flye: 12, 9, 6 @ 18kg, 22kg, 26kg
"Staggered" calf raise: 36, 36, 36, 48 @ 22.5kg, 40kg
[I improvised this exercise. Barbell on the shoulders, one foot forward on a platform, the other foot back and angled out. An interesting exercise, since in reality, we use our calves at different angles, say, hiking or rock climbing.]
CIRCUIT:
Dumbbell pullover: 16, 14, 12 @ 22kg, 26kg, 30kg
Jumping jacks: 60, 60, 60
Incline situp: 24, 24
+ + +
The regular "pack" of "big" Taiwanese guys was doing squats tonight, the more experienced guys teaching the weaker ones. I could not help but notice, however, that they all shot for parallel knees and, indeed, only approached atg when they were fatigued. They also tended to squat a bit wider than I do, and had the bar higher on the traps than I have chosen to do lately. And one guy stared straight up every time, which, in my understanding, puts a lot of pressure on the cervical spine. Just observing.
Bed time now. Had a terrible night of sleep last night––the creatine?––but managed to get a three-hour nap this afternoon.
(WEDNESDAY): 50+ mins
96.5kg, BMI 27.5
Warmup: bench press, jumping jacks, stretching
CIRCUIT:
Bench press: 12, 9, 7*, 6* @ 70kg, 80kg, 90kg, 95kg
[Spotter helped me with, let's say, up to two-thirds of my 3rd and 4th sets. Too hands on: I think a spotter shouldn't touch anything until you say the word. Even so, felt good to be back on the bench: good pump, no shoulder pain.]
Alternating seated calf raise: 36, 36, 36, 30 @ 45kg, 50kg, 55kg, 60kg
CIRCUIT:
Cable crossover: 16, 12, 10, 8 @ 31.5kg, 36.5kg, 41.5kg, 45.5kg
Stair machine: 2 mins, 2 mins, 2 mins
CIRCUIT:
Dumbbell flye: 12, 9, 6 @ 18kg, 22kg, 26kg
"Staggered" calf raise: 36, 36, 36, 48 @ 22.5kg, 40kg
[I improvised this exercise. Barbell on the shoulders, one foot forward on a platform, the other foot back and angled out. An interesting exercise, since in reality, we use our calves at different angles, say, hiking or rock climbing.]
CIRCUIT:
Dumbbell pullover: 16, 14, 12 @ 22kg, 26kg, 30kg
Jumping jacks: 60, 60, 60
Incline situp: 24, 24
The regular "pack" of "big" Taiwanese guys was doing squats tonight, the more experienced guys teaching the weaker ones. I could not help but notice, however, that they all shot for parallel knees and, indeed, only approached atg when they were fatigued. They also tended to squat a bit wider than I do, and had the bar higher on the traps than I have chosen to do lately. And one guy stared straight up every time, which, in my understanding, puts a lot of pressure on the cervical spine. Just observing.
Bed time now. Had a terrible night of sleep last night––the creatine?––but managed to get a three-hour nap this afternoon.
Tuesday, December 28, 2010
Gym regimen - December 2010
A1: Quads and Biceps
(MONDAY): 60 mins
96.5kg, BMI 27.5
Warmup: Exercise bike, stretching, curls, squats
CIRCUIT:
Leg extension: 10, 9, 8, 6 @ 45kg, 50kg, 55kg, 60kg
Squat: 12, 9, 6*, 12 @ 100kg, 110kg, 120kg, 90kg
[Last 3 reps of 3rd set were with a spotter, fairly big time.]
CIRCUIT:
EZ bar curl: 10, 8, 6 @ 40kg, 45kg, 50kg
Hyper-supinated dumbbell curl: 10, 8, 6 @ 18kg, 18kg, 20kg
Lunge: 16, 16, 16 @ 15kg (plate)
CIRCUIT:
Rope cable curl: 10, 8, 8 @ 30kg, 27.5kg, 30kg
Spin bike: 2 min, 2 min, 2 min
+ + +
I had been prepping myself for a heavy squat session all day, thinking about it, visualizing, rehearsing my form. I was disappointed I couldn't do 6 reps at 120kg without a spot, but, then again, starting at 100kg for 12 reps, then 9 reps at 110kg, is not too shabby. Made sure to go "atg." I also made a point of breathing deeply and driving from my heels. I also kept the bar low on my traps, elbows tight and back. Having established that 70kg is too light, I also feel like 100kg for 20 reps seems a bit insane… but… that's the thing about SMR: it's a periodic "rite of passage", so if it's not tough, it's not really SMR. I finally decided to do a "cooldown" set of 12 reps at 90kg, partially to steel myself for what SMR will feel like, but also to assess if 100kg is too much. I'd say that completing 12 reps at 90kg without much difficulty, after what I'd already done, puts me in a good position to start at 100kg. Oh well, I'll shoot for the same thing next week––12, 9, 6 at 100–120kg––and then start SMR the following Monday, God willing.
Stay tuned.
P.S. My deadlift stalker is proud of his leg strength, saw me doing real work on the squat, asked me as we left the gym, "How much did you do on the squat?", heard my answer, and made his high-pitched little grunt of critical curiosity. Great, now is he going to "try me" on the squat too?
(MONDAY): 60 mins
96.5kg, BMI 27.5
Warmup: Exercise bike, stretching, curls, squats
CIRCUIT:
Leg extension: 10, 9, 8, 6 @ 45kg, 50kg, 55kg, 60kg
Squat: 12, 9, 6*, 12 @ 100kg, 110kg, 120kg, 90kg
[Last 3 reps of 3rd set were with a spotter, fairly big time.]
CIRCUIT:
EZ bar curl: 10, 8, 6 @ 40kg, 45kg, 50kg
Hyper-supinated dumbbell curl: 10, 8, 6 @ 18kg, 18kg, 20kg
Lunge: 16, 16, 16 @ 15kg (plate)
CIRCUIT:
Rope cable curl: 10, 8, 8 @ 30kg, 27.5kg, 30kg
Spin bike: 2 min, 2 min, 2 min
I had been prepping myself for a heavy squat session all day, thinking about it, visualizing, rehearsing my form. I was disappointed I couldn't do 6 reps at 120kg without a spot, but, then again, starting at 100kg for 12 reps, then 9 reps at 110kg, is not too shabby. Made sure to go "atg." I also made a point of breathing deeply and driving from my heels. I also kept the bar low on my traps, elbows tight and back. Having established that 70kg is too light, I also feel like 100kg for 20 reps seems a bit insane… but… that's the thing about SMR: it's a periodic "rite of passage", so if it's not tough, it's not really SMR. I finally decided to do a "cooldown" set of 12 reps at 90kg, partially to steel myself for what SMR will feel like, but also to assess if 100kg is too much. I'd say that completing 12 reps at 90kg without much difficulty, after what I'd already done, puts me in a good position to start at 100kg. Oh well, I'll shoot for the same thing next week––12, 9, 6 at 100–120kg––and then start SMR the following Monday, God willing.
Stay tuned.
P.S. My deadlift stalker is proud of his leg strength, saw me doing real work on the squat, asked me as we left the gym, "How much did you do on the squat?", heard my answer, and made his high-pitched little grunt of critical curiosity. Great, now is he going to "try me" on the squat too?
Monday, December 27, 2010
Gym regimen - December 2010
SMR simulation (MONDAY)
45 mins
96.5kg, BMI 27.5
[I had an unexpectedly draining Christmas weekend and decided I should shift my A-routine one day into the week. I then decided to "simulate" the SMR routine I want to start in January, but at low intensity. I figured doing A1 when my body's still tired from the weekend would just risk an injury.]
WARMUP: Spin bike, assisted dips and pullups, incline situps, squats, stretching
Squat: 20 @ 70kg
Pullover: 20 @ 15kg (plate)
Dips: 10, 10, 12 @ bdw - 20kg
Pullups: 10, 10, 10 @ bdw - 20kg
Alternating incline situps: 24, 24, 24
Pullover: 20 @ 15kg (plate)
Spin bike: 3 mins
+ + +
It was nice to confirm that my initial plan of starting SMR at 70kg would have been way too light. So, while 100kg might be slightly overly ambitious, I think I just need to man up and treat 100kg as my 10-rep max and go from there. One thing I read recently which added to my anticipation of SMR, is how the sheer efort of holding the bar on your traps for the duration of the set, and taking big breaths between clumps of reps strengthens your entire torso. I can detect a definite thickness in my lower back which has come from standing up under the bar. It hit me last week why the squat is so primal, and also so intimidating: it is a parable for "the human difference". We are a species of Homo erectus, so it is our birthright to stand up against the crushing burdens that may beset us. The deadlift is raw and effective because it works the whole body, but the squat is even more elemental because it literally pits you against the ancient risk of being crushed by a heavy object, and triggers every nerve and hormone in you to get the weight up so you can assert your erect spine. The will it takes to stand up is a quintessentially human act; the deadlift partake of that 'dignity' but not as purely as the squat.
It's been a while since I did plain ol' incline sitsups––and they were satisfyingly tough.
I intend to do A1 and A2 Tuesday and Wendesday, respectively, and finish A3 and A4 Friday and Saturday, respectively.
Perhaps the nicest thing about tonight is that I forced myself to be humble and 'scientific'. As 'awkward' as may have felt to do assisted dips and pullups and train everything under my capabilities, I knew I was doing it as part of a longer term strategy, so self-consciousness or ego coudl get bent.
Stay tuned.
45 mins
96.5kg, BMI 27.5
[I had an unexpectedly draining Christmas weekend and decided I should shift my A-routine one day into the week. I then decided to "simulate" the SMR routine I want to start in January, but at low intensity. I figured doing A1 when my body's still tired from the weekend would just risk an injury.]
WARMUP: Spin bike, assisted dips and pullups, incline situps, squats, stretching
Squat: 20 @ 70kg
Pullover: 20 @ 15kg (plate)
Dips: 10, 10, 12 @ bdw - 20kg
Pullups: 10, 10, 10 @ bdw - 20kg
Alternating incline situps: 24, 24, 24
Pullover: 20 @ 15kg (plate)
Spin bike: 3 mins
It was nice to confirm that my initial plan of starting SMR at 70kg would have been way too light. So, while 100kg might be slightly overly ambitious, I think I just need to man up and treat 100kg as my 10-rep max and go from there. One thing I read recently which added to my anticipation of SMR, is how the sheer efort of holding the bar on your traps for the duration of the set, and taking big breaths between clumps of reps strengthens your entire torso. I can detect a definite thickness in my lower back which has come from standing up under the bar. It hit me last week why the squat is so primal, and also so intimidating: it is a parable for "the human difference". We are a species of Homo erectus, so it is our birthright to stand up against the crushing burdens that may beset us. The deadlift is raw and effective because it works the whole body, but the squat is even more elemental because it literally pits you against the ancient risk of being crushed by a heavy object, and triggers every nerve and hormone in you to get the weight up so you can assert your erect spine. The will it takes to stand up is a quintessentially human act; the deadlift partake of that 'dignity' but not as purely as the squat.
It's been a while since I did plain ol' incline sitsups––and they were satisfyingly tough.
I intend to do A1 and A2 Tuesday and Wendesday, respectively, and finish A3 and A4 Friday and Saturday, respectively.
Perhaps the nicest thing about tonight is that I forced myself to be humble and 'scientific'. As 'awkward' as may have felt to do assisted dips and pullups and train everything under my capabilities, I knew I was doing it as part of a longer term strategy, so self-consciousness or ego coudl get bent.
Stay tuned.
Saturday, December 25, 2010
SMR!
Cool article on the "20 rep squat" routine:
My version of the routine is apparently the "metabolic conditioning" regimen: squat, pullovers, and circuits of dips, pullovers and abs.
A related article by Randall Strossen has it:
Amen!
Two things I've learned from recent research: 1) I'll do the SMR for 6 weeks, not 8, since there's no need to overtrain when the gains should already be adequate under 2 months. 2) I think I'll start with 100kg, since the consensus seems to be to start with 10-rep max. I can do 12 reps at 90kg fairly comfortably for my first set. 18 workouts in 6 weeks with a 2.5kg gain per workout means I'm shooting for 20 reps at 145kg by the end of it! Insane? Impossible? We shall see!
'Ball Busters', Widow-Makers, Man Breakers. These are words used to describe the 20 rep squat. But back in the golden age of bodybuilding, before expensive supplements and better living through chemistry, this is how the old school weight lifters got BIG. If you can suffer though the 6 weeks that it takes to get through this routine you will grow bigger legs and even bigger balls. Mark Rippetoe says, "Trust me, if you do an honest 20 rep program, at some point Jesus will talk to you. On the last day of the program, he asked if he could work in." Don't say I didn't warn you.
My version of the routine is apparently the "metabolic conditioning" regimen: squat, pullovers, and circuits of dips, pullovers and abs.
A related article by Randall Strossen has it:
It builds real muscle, increases one's strength enormously, and gives the cardiovascular system something more than a tickle in the process. About the only drawback to following this routine is that you will outgrow your clothes.
The nucleus of this venerable program is one set of squats - twenty reps in the set, to be sure, but just one set. Additional exercises are incidental, two or three sets of several other basic exercises at most, and the general caution is to err on the side of doing too few additional exercises rather than too many.
Amen!
Two things I've learned from recent research: 1) I'll do the SMR for 6 weeks, not 8, since there's no need to overtrain when the gains should already be adequate under 2 months. 2) I think I'll start with 100kg, since the consensus seems to be to start with 10-rep max. I can do 12 reps at 90kg fairly comfortably for my first set. 18 workouts in 6 weeks with a 2.5kg gain per workout means I'm shooting for 20 reps at 145kg by the end of it! Insane? Impossible? We shall see!
Friday, December 24, 2010
Gym regimen - December 2010
A4: Tris, Shoulders, Traps
FRIDAY: 50+ mins
96kg, BMI 27.5
Warmup: Spin bike, stretching, delt flyes, tricep extensions
CIRCUIT:
Cable lateral raise 10, 8, 8 @ 9.5kg, 13.5kg, 16kg [LINK]
Cable reverse raise: 10, 8, 8 @ 9.5kg, 13.5kg, 16kg [LINK]
Standing barbell military press: 10, 8, 6 @ 40kg, 45kg, 50kg
Elbows-out dumbbell extension: 10, 8, 6 @ 18kg, 22kg, 26kg
Cable pushdown: 25kg, 30kg, 35kg @ 10, 8, 6
Lever bench press: 16, 15, 14 @ 60kg, 65kg, 70kg
Spin bike: 2+ mins, 2+ mins, 2+ mins
CIRCUIT:
Barbell shrug: 12, 9, 6 @ 100kg, 110kg, 120kg
CIRCUIT:
Alternating ab cable pulldown: 36, 32, 28 @ 30kg, 32.5kg, 35kg
+ + +
I had it in mind to do this A4 Saturday, but by Friday afternoon I was "itching" so much that I just left the cram school during a long break and worked out in my undershirt and pants. Then I went home to shower and "fuel up" and returned to the cram school for class. It felt good to work my shoulders again: my right shoulder is only mildly stiff and I felt no pain in the joint yesterday or today. It was also great to do shrugs again! I admit I was stunned at how big my sholders looked in the mirror when I did them. I have taken to working out in sweatshirts the last few weeks, but yesterday I was wearing a "wifebeater", so I got a chance to see some of my own gains. I prefer working out in long-sleeve shirts, first, because I like my muscles to be very warm when I train and, second, I like the psychological edge they give me. In more "modest" clothing, I'm not distracted by glances at my muscles in the mirro,r and even less distracted by other guys sizing me up. Call it the "gym burqa" mentality, but I prefer to focus on the feel of the exercise rather than my looks. Come summer time, however, when I am all but forced into cooler clothing, I can see the gains I made while my muscles "hibernated" in more concealing clothes.
My back is very sore from A3 this week and my forearms (inner) are extremely sore. That's what one day of deadlift, pullups, lever rows, followed by heavy shrugs, will do! The pain is all for the better, as I want to keep gaining grip strength. When I commence SMR in January––but, oh, how hard it is to part with my beloved 4-day split!––, I want to train my wrists/hands on off-days (say, Wednesday and Saturday). I've got one more week of A1–A4, which means SMR will begin Monday, January 7––God willing.
Stay tuned.
FRIDAY: 50+ mins
96kg, BMI 27.5
Warmup: Spin bike, stretching, delt flyes, tricep extensions
CIRCUIT:
Cable lateral raise 10, 8, 8 @ 9.5kg, 13.5kg, 16kg [LINK]
Cable reverse raise: 10, 8, 8 @ 9.5kg, 13.5kg, 16kg [LINK]
Standing barbell military press: 10, 8, 6 @ 40kg, 45kg, 50kg
Elbows-out dumbbell extension: 10, 8, 6 @ 18kg, 22kg, 26kg
Cable pushdown: 25kg, 30kg, 35kg @ 10, 8, 6
Lever bench press: 16, 15, 14 @ 60kg, 65kg, 70kg
Spin bike: 2+ mins, 2+ mins, 2+ mins
CIRCUIT:
Barbell shrug: 12, 9, 6 @ 100kg, 110kg, 120kg
CIRCUIT:
Alternating ab cable pulldown: 36, 32, 28 @ 30kg, 32.5kg, 35kg
I had it in mind to do this A4 Saturday, but by Friday afternoon I was "itching" so much that I just left the cram school during a long break and worked out in my undershirt and pants. Then I went home to shower and "fuel up" and returned to the cram school for class. It felt good to work my shoulders again: my right shoulder is only mildly stiff and I felt no pain in the joint yesterday or today. It was also great to do shrugs again! I admit I was stunned at how big my sholders looked in the mirror when I did them. I have taken to working out in sweatshirts the last few weeks, but yesterday I was wearing a "wifebeater", so I got a chance to see some of my own gains. I prefer working out in long-sleeve shirts, first, because I like my muscles to be very warm when I train and, second, I like the psychological edge they give me. In more "modest" clothing, I'm not distracted by glances at my muscles in the mirro,r and even less distracted by other guys sizing me up. Call it the "gym burqa" mentality, but I prefer to focus on the feel of the exercise rather than my looks. Come summer time, however, when I am all but forced into cooler clothing, I can see the gains I made while my muscles "hibernated" in more concealing clothes.
My back is very sore from A3 this week and my forearms (inner) are extremely sore. That's what one day of deadlift, pullups, lever rows, followed by heavy shrugs, will do! The pain is all for the better, as I want to keep gaining grip strength. When I commence SMR in January––but, oh, how hard it is to part with my beloved 4-day split!––, I want to train my wrists/hands on off-days (say, Wednesday and Saturday). I've got one more week of A1–A4, which means SMR will begin Monday, January 7––God willing.
Stay tuned.
Thursday, December 23, 2010
Gym regimen - December 2010
A3: Back and Hamstrings
(THURSDAY): 70 mins
96kg, BMI 27.5
Warmup: spin bike, stretching, leg curls, good mornings, pullups
CIRCUIT:
Leg curl: 12, 9, 6 @ 40kg, 45kg, 50kg
Good mornings: 10, 8, 6 @ 45kg, 50kg, 55kg
Deadlift: 12, 9, 5 @ 105kg, 115kg, 131kg
CIRCUIT:
Pullups: 13, 10*, 8*
[* The last 4 reps of my 2nd set were basically negatives, and the last 5 reps of the 3rd set were negatives. I simply couldn't hold on!]
Standing gluteus extension: 12, 10, 12 @ 45kg, 55kg, 65kg
[First time doing these, so I was cautious but vigorous. I like them.]
Lever bench row: 12, 9, 6/3 @ 80kg, 90kg, 100kg
[Added 3 close-grip rows to seal the 3rd set.]
"Cooldown":
Jump rope: 140, 150, 160 skips
[Calves on fire!]
Alternating ab cable pulldowns: 20/16, 18/14, 16/12 @ 30kg, 32.5kg, 35kg
+ + +
A horde of "big guys" were all over the squat tower tonight, so I and "my deadlift stalker" had to improvise. He used an H-bar near the tower, while I opted for a 7.5kg bar in another area. Deadlifts felt good, although my lower back felt very tight, or perhaps extremely "charged", from doing the good mornings and deadlift in succession, so I did a lot of stretching between sets. I used tonight as a way of getting back into a 4-day split, after a few weeks of either spotty or missing, injury-laden workouts. Interestingly, my stalker pointed out, because the plates I was using were shorter, the bar was lower, which makes the lift harder. That was encouraging. As I say, he's not a total douche, and I'd say we are friends in that brooding, macho, gym-monkey way. He even asked me how my shoulder is doing. He did also advise me to stop doing pullovers, since they are both "useless" and "dangerous", useless because they don't really expand the chest, and dangerous because of the angles. I beg to differ and shall continue to do pullovers, albeit with caution. I don't believe they really "expand your ribcage", but I do believe they work the upper pecs well at the end of a routine and work the serratus anterior.
As for my pullups, feeling so weak on my old standby exercise was startling, but I realize 1) doing any back work after the deadlift is going to be a chore and 2) I have gained weight all over, so I am literally lifting more weight than I've been used to the past several years. Even so, I shall keep at them; shedding a little fat wouldn't hurt (another point my stalker made, teasing me). I'm certainly not fat, but I'm also not "skinny" anymore either.
It was interesting, as always, to see a guy who had a technically "better physique" than me, but who trained weaker than I did in every respect. High reps, low weight, flitting from one station to another like a muscular hummingbird (a bird, mind you, without wings… or a beak… or, yeah…).
Here's to seeing how I feel tomorrow! Stay tuned.
(THURSDAY): 70 mins
96kg, BMI 27.5
Warmup: spin bike, stretching, leg curls, good mornings, pullups
CIRCUIT:
Leg curl: 12, 9, 6 @ 40kg, 45kg, 50kg
Good mornings: 10, 8, 6 @ 45kg, 50kg, 55kg
Deadlift: 12, 9, 5 @ 105kg, 115kg, 131kg
CIRCUIT:
Pullups: 13, 10*, 8*
[* The last 4 reps of my 2nd set were basically negatives, and the last 5 reps of the 3rd set were negatives. I simply couldn't hold on!]
Standing gluteus extension: 12, 10, 12 @ 45kg, 55kg, 65kg [First time doing these, so I was cautious but vigorous. I like them.]
Lever bench row: 12, 9, 6/3 @ 80kg, 90kg, 100kg
[Added 3 close-grip rows to seal the 3rd set.]
"Cooldown":
Jump rope: 140, 150, 160 skips
[Calves on fire!]
Alternating ab cable pulldowns: 20/16, 18/14, 16/12 @ 30kg, 32.5kg, 35kg
A horde of "big guys" were all over the squat tower tonight, so I and "my deadlift stalker" had to improvise. He used an H-bar near the tower, while I opted for a 7.5kg bar in another area. Deadlifts felt good, although my lower back felt very tight, or perhaps extremely "charged", from doing the good mornings and deadlift in succession, so I did a lot of stretching between sets. I used tonight as a way of getting back into a 4-day split, after a few weeks of either spotty or missing, injury-laden workouts. Interestingly, my stalker pointed out, because the plates I was using were shorter, the bar was lower, which makes the lift harder. That was encouraging. As I say, he's not a total douche, and I'd say we are friends in that brooding, macho, gym-monkey way. He even asked me how my shoulder is doing. He did also advise me to stop doing pullovers, since they are both "useless" and "dangerous", useless because they don't really expand the chest, and dangerous because of the angles. I beg to differ and shall continue to do pullovers, albeit with caution. I don't believe they really "expand your ribcage", but I do believe they work the upper pecs well at the end of a routine and work the serratus anterior.
As for my pullups, feeling so weak on my old standby exercise was startling, but I realize 1) doing any back work after the deadlift is going to be a chore and 2) I have gained weight all over, so I am literally lifting more weight than I've been used to the past several years. Even so, I shall keep at them; shedding a little fat wouldn't hurt (another point my stalker made, teasing me). I'm certainly not fat, but I'm also not "skinny" anymore either.
It was interesting, as always, to see a guy who had a technically "better physique" than me, but who trained weaker than I did in every respect. High reps, low weight, flitting from one station to another like a muscular hummingbird (a bird, mind you, without wings… or a beak… or, yeah…).
Here's to seeing how I feel tomorrow! Stay tuned.
Tuesday, December 21, 2010
Gym regimen - December 2010
A2: Chest and Calves
(TUESDAY): 50 mins
96kg, BMI 27.5
Warmup: pec deck, lever press, cable crossover, jumping jacks, stretching
CIRCUIT:
Seated lever press: 15, 15, 12, 10 @ 55kg, 65kg, 75kg, 85kg
Pec deck: 16, 16, 12, 10 @ 50kg, 55kg, 60kg, 50kg
Cable crossover: 16, 16, 12, 10 @ 27kg, 31kg, 36.5kg, 41.5kg
Alternating incline calf raise: 38, 36, 36 @ 150kg
CIRCUIT:
Barbell pullover: 18, 15, 12 @ 25kg, 30kg, 35kg
Seated calf raise: 30, 30, 30 @ 60kg
Incline crunches: 36
+ + +
My "deadlift stalker"––whom, for the record, I have no illusions or desires of surpassing again any time soon–– helped me keep my form "tight" on some exercises tonight, namely, the pec deck. See, he's not an asshole, just a bit rough around the edges.
I was really pressed for time tonight, since I agreed to help a coworker leave early by teaching later. (At work tonight, a shirt I bought a few years ago was really feeling tight. Getting into my first "shedding phase" as a weightlifter!) Despite my shoulder and neck injuries which have slowed me down a lot the last couple weeks, the good news is that my chest has not atrophied too much.
I renewed my membership for another six months at Central Power, and I am really looking forward to the "Squats and Milk" regimen (SMR) starting in January. It's cool because for eight weeks I will just be doing elemental training: squats, pullovers, dips, pullovers, situps. The progression of SMR involves adding 5lb (2.5kg) to the 20-rep squat every workout. So, if I start on January 3 at 70kg, I will do 77.5kg the following Monday. I'm committing to 24 SMR workouts in January and February, which means I will ultimately add 60kg. I think 70kg is a suitable place to start. Just think, if things go well, by March I will be squatting 130kg 20X and will be over 100kg!
Stay tuned.
(TUESDAY): 50 mins
96kg, BMI 27.5
Warmup: pec deck, lever press, cable crossover, jumping jacks, stretching
CIRCUIT:
Seated lever press: 15, 15, 12, 10 @ 55kg, 65kg, 75kg, 85kg
Pec deck: 16, 16, 12, 10 @ 50kg, 55kg, 60kg, 50kg
Cable crossover: 16, 16, 12, 10 @ 27kg, 31kg, 36.5kg, 41.5kg
Alternating incline calf raise: 38, 36, 36 @ 150kg
CIRCUIT:
Barbell pullover: 18, 15, 12 @ 25kg, 30kg, 35kg
Seated calf raise: 30, 30, 30 @ 60kg
Incline crunches: 36
My "deadlift stalker"––whom, for the record, I have no illusions or desires of surpassing again any time soon–– helped me keep my form "tight" on some exercises tonight, namely, the pec deck. See, he's not an asshole, just a bit rough around the edges.
I was really pressed for time tonight, since I agreed to help a coworker leave early by teaching later. (At work tonight, a shirt I bought a few years ago was really feeling tight. Getting into my first "shedding phase" as a weightlifter!) Despite my shoulder and neck injuries which have slowed me down a lot the last couple weeks, the good news is that my chest has not atrophied too much.
I renewed my membership for another six months at Central Power, and I am really looking forward to the "Squats and Milk" regimen (SMR) starting in January. It's cool because for eight weeks I will just be doing elemental training: squats, pullovers, dips, pullovers, situps. The progression of SMR involves adding 5lb (2.5kg) to the 20-rep squat every workout. So, if I start on January 3 at 70kg, I will do 77.5kg the following Monday. I'm committing to 24 SMR workouts in January and February, which means I will ultimately add 60kg. I think 70kg is a suitable place to start. Just think, if things go well, by March I will be squatting 130kg 20X and will be over 100kg!
Stay tuned.
Monday, December 20, 2010
Gym regimen - December 2010
A1: Quads and Biceps
(MONDAY): 60 mins
95kg, BMI 27.5
Warmup: Exercise bike, stretching, pec deck, curls, squats
CIRCUIT:
Leg extension: 15, 12, 9 @ 45kg, 50kg, 55kg
Hyper-supinated dumbbell curl: 12, 10, 8 @ 16kg, 18kg, 20kg
CIRCUIT:
Rope cable curl: 10, 8, 6 @ 30kg, 35kg, 37.5kg [LINK]
[Contrary to the LINK's advice, I did bring my hands together at the top of the curl, as I found this gave a great squeeze-lock at the end and really kept my elbows tucked in. A new favorite!]
Incline leg press: 12, 10, 8 @ 140kg, 160kg, 180kg
CIRCUIT:
Squat: 12, 9, 6 @ 70kg, 85kg, 100kg
[I went very deep and used a slightly wider stance. Felt good!]
High cable curls: 16, 13, 12 @ 27kg, 32kg, 36.5kg [LINK]
[I admit it, I cheat on these by bringing my elbows inward at the end of the contraction, almost like flye. I need to cut it out and keep good form. It's a concentration exercise.]
Ab cable pulldowns (alternating): 24/12, 16/14, 14/10 @ 30kg, 35kg, 37.5kg
+ + +
Where have I been, you ask? (Even if you don't ask….) I strained my neck last week on the squat. Come again? Yes, I strained my neck on the squat! I think what happened is, I had the bar higher on my traps than I like/am used to, and by the third set, I was so tired that I craned my head up too much just to finish the reps, like a cat forcing its head out of a box. That craning combined with a heavy bar bearing down on my traps led to a bad kink the next day. I guess I made it worse by using an electric massage club on the muscle the first couple nights. A couple days later my neck was so sensitive I couldn't turn my head more than a few degrees and I had a headache on the entire left hemisphere of my head. After some acupuncture, massage, anti-infllammatory medicine pads, endless neck warming, and lots of sleep, however, I finally felt good this morning. I can turn my head fully to both sides, though there is some residual stiffness. I decided to go very light on the squat today and I made a point of not tilting my nose above the transverse plane. My neck gave me no discomfort and my shoulder is feeling much better too.
Patience, Humility, Confidence…
(MONDAY): 60 mins
95kg, BMI 27.5
Warmup: Exercise bike, stretching, pec deck, curls, squats
CIRCUIT:
Leg extension: 15, 12, 9 @ 45kg, 50kg, 55kg
Hyper-supinated dumbbell curl: 12, 10, 8 @ 16kg, 18kg, 20kg
CIRCUIT:
Rope cable curl: 10, 8, 6 @ 30kg, 35kg, 37.5kg [LINK]
[Contrary to the LINK's advice, I did bring my hands together at the top of the curl, as I found this gave a great squeeze-lock at the end and really kept my elbows tucked in. A new favorite!]
Incline leg press: 12, 10, 8 @ 140kg, 160kg, 180kg
CIRCUIT:
Squat: 12, 9, 6 @ 70kg, 85kg, 100kg
[I went very deep and used a slightly wider stance. Felt good!]
High cable curls: 16, 13, 12 @ 27kg, 32kg, 36.5kg [LINK]
[I admit it, I cheat on these by bringing my elbows inward at the end of the contraction, almost like flye. I need to cut it out and keep good form. It's a concentration exercise.]
Ab cable pulldowns (alternating): 24/12, 16/14, 14/10 @ 30kg, 35kg, 37.5kg
Where have I been, you ask? (Even if you don't ask….) I strained my neck last week on the squat. Come again? Yes, I strained my neck on the squat! I think what happened is, I had the bar higher on my traps than I like/am used to, and by the third set, I was so tired that I craned my head up too much just to finish the reps, like a cat forcing its head out of a box. That craning combined with a heavy bar bearing down on my traps led to a bad kink the next day. I guess I made it worse by using an electric massage club on the muscle the first couple nights. A couple days later my neck was so sensitive I couldn't turn my head more than a few degrees and I had a headache on the entire left hemisphere of my head. After some acupuncture, massage, anti-infllammatory medicine pads, endless neck warming, and lots of sleep, however, I finally felt good this morning. I can turn my head fully to both sides, though there is some residual stiffness. I decided to go very light on the squat today and I made a point of not tilting my nose above the transverse plane. My neck gave me no discomfort and my shoulder is feeling much better too.
Patience, Humility, Confidence…
Tuesday, December 14, 2010
Gym regimen - December 2010
A2: Chest and Calves
(TUESDAY): 50 mins
95kg, BMI 27.5
Warmup: exercise bike, stretching, cable crossover
CIRCUIT:
Seated lever press: 14, 14, 14, 14 @ 55kg, 60kg, 65kg, 70kg
Pec deck: 16, 16, 14, 14 @ 45kg, 50kg, 55kg, 50kg
Cable crossover: 16, 16, 12, 9 @ 36.5kg, 41.5kg, 45kg, 41.5kg
Alternating standing calf raise (Smith machine): 36, 45, 55 @ 55kg (incl. bar)
CIRCUIT:
Dumbbell pullover: 18, 16, 14, 14 @ 22kg, 26kg, 32kg, 36kg
Seated calf raise: 36, 42, 50 @ 50kg
Alternating ab cable pulldown: 36, 32, 26 @ 30kg, 35kg, 40kg
+ + +
Chest! You are the weakest link! I've taken a certain consolation in just working my pecs intensely without being able to do flyes for bench press for a while. Hence, the four as opposed to three sets, which I also did with a quickness. My shoulder is feeling better but I still need to give it time. I sure do love pullovers.
Last night I fell asleep at just about 11PM, which was as unusual as it was wonderful. Granted, I did a lot of semi-wakeful turning until I finally removed the hot-cold medicine bandage from my neck around 2:30AM. I woke up after 7AM feeling rested and lucid. NSW! My cat slept in the crook of my thighs virtually the whole night, as far as I could tell. By morning, though, she got all up in my face to meow-meow-meooowww me into feeding her.
Having creatine in me is a bit weird, mostly just a slightly puffy feeling in my head.
(TUESDAY): 50 mins
95kg, BMI 27.5
Warmup: exercise bike, stretching, cable crossover
CIRCUIT:
Seated lever press: 14, 14, 14, 14 @ 55kg, 60kg, 65kg, 70kg
Pec deck: 16, 16, 14, 14 @ 45kg, 50kg, 55kg, 50kg
Cable crossover: 16, 16, 12, 9 @ 36.5kg, 41.5kg, 45kg, 41.5kg
Alternating standing calf raise (Smith machine): 36, 45, 55 @ 55kg (incl. bar)
CIRCUIT:
Dumbbell pullover: 18, 16, 14, 14 @ 22kg, 26kg, 32kg, 36kg
Seated calf raise: 36, 42, 50 @ 50kg
Alternating ab cable pulldown: 36, 32, 26 @ 30kg, 35kg, 40kg
Chest! You are the weakest link! I've taken a certain consolation in just working my pecs intensely without being able to do flyes for bench press for a while. Hence, the four as opposed to three sets, which I also did with a quickness. My shoulder is feeling better but I still need to give it time. I sure do love pullovers.
Last night I fell asleep at just about 11PM, which was as unusual as it was wonderful. Granted, I did a lot of semi-wakeful turning until I finally removed the hot-cold medicine bandage from my neck around 2:30AM. I woke up after 7AM feeling rested and lucid. NSW! My cat slept in the crook of my thighs virtually the whole night, as far as I could tell. By morning, though, she got all up in my face to meow-meow-meooowww me into feeding her.
Having creatine in me is a bit weird, mostly just a slightly puffy feeling in my head.
Monday, December 13, 2010
Gym regimen - December 2010
A1: Quads and Biceps
(MONDAY): 70 mins
94.5kg, BMI 27
Warmup: Exercise bike, stretching, curls, squats, pullups
CIRCUIT:
Leg extension: 13, 10, 7 @ 45kg, 50kg, 55kg
Squat: 12, 9, 6 @ 90kg, 100kg, 110kg
CIRCUIT:
Close-grip EZ barbell curl: 12, 10, 8 @ 35kg, 42.5kg, 47.5kg
Walking lunges: 16, 16, 20 @ 20kg, 25kg, 30kg
Hyper-supinated dumbbell curl: 10, 8, 6 @ 16kg, 18kg, 20kg
CIRCUIT:
Ab cable pulldowns: 36, 32, 32 @ 30kg, 35kg, 35kg
Stair machine: 3 min, 3 min, 3 min
High cable curls: 16, 16, 16 @ 27kg, 32kg, 36.5kg
+ + +
I felt absolutely dead today. Spanked. Sapped. Sluggish. Draggin' ass. Just look at my squat! I made a point of going very deep, but still, I was drained. It didn't help that it was, and still is, unpleasantly humid all of a sudden... and that I wore a full-body sweatsuit. "The heat'll zap ya," as they say in Florida. And in Taiwan. Simply put, last week I was had too much beer and good eating, and, alas, my sleep pattern is still not normalized. Between bosses and friends treating me and me taking last week more or less off, "getting back into it" this week is a huge mental challenge. I did some jump rope and plyometric stuff in my room Saturday and went to a hot spring with friends Sunday, so it's not like I was a complete slob. But man--I just want to go to bed.
I invested in a bottle of creatine powder, as I'm curious to see what effects it has (as a post-workout). There was a disturbing side-effect this evening with my eyes, but that may just have been a fluke.
I'm coming up on my 6-month mark "under the iron" and I must admit that my shoulder injury, last week's erratic hedonism, and today's humbling workout have combined to form banshees to my motivation. But I shall not give up. I just need to sleep earlier and I think I'm going to try working out in the afternoon as much as I can, rather than after work. Not only will it be nice to be able just to go home after work, but also I think it takes me a while to wind down after a workout, which is to say, a nighttime workout keeps me up later. I've also made a resolution that I will not accept invitations to social events on weekdays. NSW! Nothing Social on Weekdays! I've recently been working through two advanced, very stimulating books in metaphysics, so my desire to study is even stronger.
Stay tuned.
(MONDAY): 70 mins
94.5kg, BMI 27
Warmup: Exercise bike, stretching, curls, squats, pullups
CIRCUIT:
Leg extension: 13, 10, 7 @ 45kg, 50kg, 55kg
Squat: 12, 9, 6 @ 90kg, 100kg, 110kg
CIRCUIT:
Close-grip EZ barbell curl: 12, 10, 8 @ 35kg, 42.5kg, 47.5kg
Walking lunges: 16, 16, 20 @ 20kg, 25kg, 30kg
Hyper-supinated dumbbell curl: 10, 8, 6 @ 16kg, 18kg, 20kg
CIRCUIT:
Ab cable pulldowns: 36, 32, 32 @ 30kg, 35kg, 35kg
Stair machine: 3 min, 3 min, 3 min
High cable curls: 16, 16, 16 @ 27kg, 32kg, 36.5kg
I felt absolutely dead today. Spanked. Sapped. Sluggish. Draggin' ass. Just look at my squat! I made a point of going very deep, but still, I was drained. It didn't help that it was, and still is, unpleasantly humid all of a sudden... and that I wore a full-body sweatsuit. "The heat'll zap ya," as they say in Florida. And in Taiwan. Simply put, last week I was had too much beer and good eating, and, alas, my sleep pattern is still not normalized. Between bosses and friends treating me and me taking last week more or less off, "getting back into it" this week is a huge mental challenge. I did some jump rope and plyometric stuff in my room Saturday and went to a hot spring with friends Sunday, so it's not like I was a complete slob. But man--I just want to go to bed.
I invested in a bottle of creatine powder, as I'm curious to see what effects it has (as a post-workout). There was a disturbing side-effect this evening with my eyes, but that may just have been a fluke.
I'm coming up on my 6-month mark "under the iron" and I must admit that my shoulder injury, last week's erratic hedonism, and today's humbling workout have combined to form banshees to my motivation. But I shall not give up. I just need to sleep earlier and I think I'm going to try working out in the afternoon as much as I can, rather than after work. Not only will it be nice to be able just to go home after work, but also I think it takes me a while to wind down after a workout, which is to say, a nighttime workout keeps me up later. I've also made a resolution that I will not accept invitations to social events on weekdays. NSW! Nothing Social on Weekdays! I've recently been working through two advanced, very stimulating books in metaphysics, so my desire to study is even stronger.
Stay tuned.
Tuesday, December 7, 2010
Shoulder injury…
Excerpts from this article:
"The two exercises that I see causing the greatest frequency of injuries to the AC joint in bodybuilders are heavy bench presses and dips. These movements frequently cause cumulative microtrauma to the distal or outer end of the clavicle, resulting in destruction of the bony tissue in this area leading to degeneration of the joint. …
"The joints of the shoulder are involved in almost all upper body movements. Stress is put on the shoulder not only when you’re training the deltoids, but during chest, back and arm workouts as well. Therefore, one of the primary causes of shoulder problems is simply overuse. When you overuse an area of the body there is a resulting degree of microtrauma. This damage, although small, can be cumulative. If you keep training in spite of fatigue and mild pain, the damage is made worse and eventually leads to inflammation or more serious damage and the likelihood of chronic or incapacitating problems in the area.
"Damage can also be done by a single incident of momentary overstress, such as lifting too heavy a weight or a multiplication of stress that comes from using poor technique. Faced with a sudden stress the shoulder is not prepared to deal with, the ligaments and musculotendinous structures of the shoulder can stretch, tear or rupture. However, it is possible that what may appear to be an injury resulting from a single incident of overstress may actually be the result, in part, of cumulative microtrauma in the injured area due to repeated overuse of which you were unaware."
"The two exercises that I see causing the greatest frequency of injuries to the AC joint in bodybuilders are heavy bench presses and dips. These movements frequently cause cumulative microtrauma to the distal or outer end of the clavicle, resulting in destruction of the bony tissue in this area leading to degeneration of the joint. …
Indeed, my shoulder got worse after a heavy day on the bench last week, and that after a couple weeks or adding dips to my regimen.
"The joints of the shoulder are involved in almost all upper body movements. Stress is put on the shoulder not only when you’re training the deltoids, but during chest, back and arm workouts as well. Therefore, one of the primary causes of shoulder problems is simply overuse. When you overuse an area of the body there is a resulting degree of microtrauma. This damage, although small, can be cumulative. If you keep training in spite of fatigue and mild pain, the damage is made worse and eventually leads to inflammation or more serious damage and the likelihood of chronic or incapacitating problems in the area.
It's been a long, tough growth cycle, time to cut back and recuperate. Squats and Milk wants me at my finest!
"Damage can also be done by a single incident of momentary overstress, such as lifting too heavy a weight or a multiplication of stress that comes from using poor technique. Faced with a sudden stress the shoulder is not prepared to deal with, the ligaments and musculotendinous structures of the shoulder can stretch, tear or rupture. However, it is possible that what may appear to be an injury resulting from a single incident of overstress may actually be the result, in part, of cumulative microtrauma in the injured area due to repeated overuse of which you were unaware."
As I mentioned, my shoulder flared up after I went bowling. Regardless how much people titter when I mention that––"Bowling!? Don't you lift weights!?"––, I was sure even before reading this article, and even more certain now, that the repeated stress of flinging a 12lb ball across the room, without really warming up, all amidst heavy training, left my shoulder tissue vulnerable enough that a bowling ball got me where I am now. Due to some work and social obligations, I will not hit the gym again until Friday. Shift my back workout by a day and then work my tris Saturday.
A2: Chest and Calves
(TUESDAY): 50+ mins
95kg, BMI 27.5
Warmup: exercise bike, stretching, pec deck, pullovers, cable crossover
CIRCUIT:
Pec deck: 12, 10, 14, 14 @ 45kg, 50kg, 45kg, 45kg
Cable crossover: 18, 18, 18, 18 @ 27kg, 32kg, 36.5kg, 41kg
Dumbbell pullover: 15, 13, 11, 11 @ 22kg, 26kg, 32kg, 32kg
CIRCUIT:
Jump rope: 100, 100, 100, 30, 120, 120, 120, 150, 150
CIRCUIT:
Rowing crunches (alternating): 50, 50, 50
+ + +
I had to work half an hour later tonight, so I hurried to the gym just to get my chest work done, then went home to finish off my calves and abs. My cat was intrigued by the rope and tried darting in a couple times––until she got whapped and then went to hide until the "pyak-pyak-pyak" sound was gone.
I think the milk is helping, even though I haven't begun a milk regimen in full. I've got to be at least 95kg now. Just need to get more sleep.
My shoulder is still bothering me, hence, no bench or flyes tonight. I suppose it is the fall that came after my pride with the deadlift?
I realized that Wookiees are just giant, bipedal cats.
I've also decided to use no emoticons until 2011 at least.
About that "more sleep" thing….
(TUESDAY): 50+ mins
95kg, BMI 27.5
Warmup: exercise bike, stretching, pec deck, pullovers, cable crossover
CIRCUIT:
Pec deck: 12, 10, 14, 14 @ 45kg, 50kg, 45kg, 45kg
Cable crossover: 18, 18, 18, 18 @ 27kg, 32kg, 36.5kg, 41kg
Dumbbell pullover: 15, 13, 11, 11 @ 22kg, 26kg, 32kg, 32kg
CIRCUIT:
Jump rope: 100, 100, 100, 30, 120, 120, 120, 150, 150
CIRCUIT:
Rowing crunches (alternating): 50, 50, 50
I had to work half an hour later tonight, so I hurried to the gym just to get my chest work done, then went home to finish off my calves and abs. My cat was intrigued by the rope and tried darting in a couple times––until she got whapped and then went to hide until the "pyak-pyak-pyak" sound was gone.
I think the milk is helping, even though I haven't begun a milk regimen in full. I've got to be at least 95kg now. Just need to get more sleep.
My shoulder is still bothering me, hence, no bench or flyes tonight. I suppose it is the fall that came after my pride with the deadlift?
I realized that Wookiees are just giant, bipedal cats.
I've also decided to use no emoticons until 2011 at least.
About that "more sleep" thing….
Monday, December 6, 2010
Gym regimen - December 2010
A1: Quads and Biceps
(MONDAY): 60 mins
94.5kg, BMI 27
Warmup: Exercise bike, stretching, jump rope, squats
CIRCUIT:
Leg extension: 12, 9, 6 @ 45kg, 50kg, 55kg
[Having the backrest father back put more work into the quads proper.]
Squat: 12, 9, 6*, 5* @ 90kg, 105kg, 115kg, 120kg
[Felt basically weaker on the squat than last week but, then again, felt stronger at 120kg than before. As I said last week, I'm more or less toning things down after a 5-week growth cycle to prepare for the Squats and Milk regimen.]
CIRCUIT:
Close-grip EZ barbell curl: 10, 8, 6 @ 40kg, 45kg, 50kg
Hyper-supinated dumbbell curl: 10, 8, 6 @ 16kg, 18kg, 20kg
[Hand off-center to accentuate inward supination. Felt stronger than last week.]
CIRCUIT:
Walking lunges: 16, 14, 14 @ 20kg, 20kg, 25kg
[Plate hoisted on the back of head/ high shoulders, like last week.]
High cable curls: 10, 8, 6 @ 27kg, 32kg, 36.5kg
[Yet again felt stronger on these.]
"Cooldown":
Rowing crunches (alternating): 52, 46, 40
+ + +
Felt some discomfort in my right shoulder on curls, but this is just the kind of pain I want to tolerate: it strengthens the weakened area without directly overtaxing it. Tomorrow for my chest day it will be all flyes and presses, no bench!
I would have liked to have gone a bit deeper on my squats the last couple sets, but the spotter hemmed me in a bit, which is fine, since I'm glad I did as well as I did. Awesome pump!
(MONDAY): 60 mins
94.5kg, BMI 27
Warmup: Exercise bike, stretching, jump rope, squats
CIRCUIT:
Leg extension: 12, 9, 6 @ 45kg, 50kg, 55kg
[Having the backrest father back put more work into the quads proper.]
Squat: 12, 9, 6*, 5* @ 90kg, 105kg, 115kg, 120kg
[Felt basically weaker on the squat than last week but, then again, felt stronger at 120kg than before. As I said last week, I'm more or less toning things down after a 5-week growth cycle to prepare for the Squats and Milk regimen.]
CIRCUIT:
Close-grip EZ barbell curl: 10, 8, 6 @ 40kg, 45kg, 50kg
Hyper-supinated dumbbell curl: 10, 8, 6 @ 16kg, 18kg, 20kg
[Hand off-center to accentuate inward supination. Felt stronger than last week.]
CIRCUIT:
Walking lunges: 16, 14, 14 @ 20kg, 20kg, 25kg
[Plate hoisted on the back of head/ high shoulders, like last week.]
High cable curls: 10, 8, 6 @ 27kg, 32kg, 36.5kg
[Yet again felt stronger on these.]
"Cooldown":
Rowing crunches (alternating): 52, 46, 40
Felt some discomfort in my right shoulder on curls, but this is just the kind of pain I want to tolerate: it strengthens the weakened area without directly overtaxing it. Tomorrow for my chest day it will be all flyes and presses, no bench!
I would have liked to have gone a bit deeper on my squats the last couple sets, but the spotter hemmed me in a bit, which is fine, since I'm glad I did as well as I did. Awesome pump!
Thursday, December 2, 2010
Gym regimen - December 2010
A3: Back and Hamstrings
(THURSDAY): 60+ mins
95kg, BMI 27
Warmup: ski machine, calisthenics, stretching, good mornings, leg curls
CIRCUIT:
Leg curl: 12, 9, 6 @ 40kg, 45kg, 50kg
Good mornings: 13, 10, 7 @ 50kg, 55kg, 60kg
[I went much heavier on these compared to last week. Letting my legs bend a little on the way down gave me more confidence and stability.]
Deadlift: 12, 9, 6, 3 @ 100kg, 120kg, 130kg, 140kg
CIRCUIT:
Pullups: 15, 13, 12*
[* A kip-and-negative for the last rep.]
Ski machine: 1-2 minutes
Stiff-leg deadlift: 12, 9, 6 @ 70kg, 80kg, 90kg
[I liked how these simulated a barbell row to some extent.]
+ + +
Folks, it's official: I'm spanked. As I got dressed for the gym today, I distinctly thought, "Ugh, I don't want to work my back. What about my shoulder?" But I went anyway. All I cannot do safely right now is any heavy motion that makes my delts flex above the clavicle line (e.g. bench press, military press, upright row, etc.). Rowing and curling are no problem. I'm taking Friday off and, indeed, taking next week very, very light: increase my reps by a third and lower the weight by as much.
Perhaps you noted my deadlift. 140kg like last week, but only 3 reps instead of 5. Then again, I went heavier on all three sets before that. As well, going heavier on the good mornings, combined with the nagging insecurity about my right shoulder--combined, for all I know, with a residual fatigue from last week's dead PR--drained me quickly on the deadlift. My wrists have also been sore lately, which is all for the good (the swiveling handle I use for the cable curls and cable flyes really work the forearms), but it meant I struggled with "roly-poly bar" on the deads. King Chalk could only help so much. I shouldn't feel bad, I guess, about my deads today, but I admit I sacrificed good from on a few reps.
So it's time to ease off the throttle for the next couple weeks, get some recovery, and brace myself for the Squats and Milk regimen! Coming off a 4-day routine into a 3-day split will be a Christmas gift to my body. Patience, Humility, Confidence...
(THURSDAY): 60+ mins
95kg, BMI 27
Warmup: ski machine, calisthenics, stretching, good mornings, leg curls
CIRCUIT:
Leg curl: 12, 9, 6 @ 40kg, 45kg, 50kg
Good mornings: 13, 10, 7 @ 50kg, 55kg, 60kg
[I went much heavier on these compared to last week. Letting my legs bend a little on the way down gave me more confidence and stability.]
Deadlift: 12, 9, 6, 3 @ 100kg, 120kg, 130kg, 140kg
CIRCUIT:
Pullups: 15, 13, 12*
[* A kip-and-negative for the last rep.]
Ski machine: 1-2 minutes
Stiff-leg deadlift: 12, 9, 6 @ 70kg, 80kg, 90kg
[I liked how these simulated a barbell row to some extent.]
Folks, it's official: I'm spanked. As I got dressed for the gym today, I distinctly thought, "Ugh, I don't want to work my back. What about my shoulder?" But I went anyway. All I cannot do safely right now is any heavy motion that makes my delts flex above the clavicle line (e.g. bench press, military press, upright row, etc.). Rowing and curling are no problem. I'm taking Friday off and, indeed, taking next week very, very light: increase my reps by a third and lower the weight by as much. Perhaps you noted my deadlift. 140kg like last week, but only 3 reps instead of 5. Then again, I went heavier on all three sets before that. As well, going heavier on the good mornings, combined with the nagging insecurity about my right shoulder--combined, for all I know, with a residual fatigue from last week's dead PR--drained me quickly on the deadlift. My wrists have also been sore lately, which is all for the good (the swiveling handle I use for the cable curls and cable flyes really work the forearms), but it meant I struggled with "roly-poly bar" on the deads. King Chalk could only help so much. I shouldn't feel bad, I guess, about my deads today, but I admit I sacrificed good from on a few reps.
So it's time to ease off the throttle for the next couple weeks, get some recovery, and brace myself for the Squats and Milk regimen! Coming off a 4-day routine into a 3-day split will be a Christmas gift to my body. Patience, Humility, Confidence...
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